CrossFit D.E.C.K – CrossFit Squat warm up 3 (No Measure) 1 Minute couch stretch each side 3x 10 eagles 10 bottom of squat figure 8’s 10 Hip sweepers Back Squat (20 minutes 6×4 @ 75%) 29/04/2019 asia event 2 (Time) In teams of 4 6 Roun ... Continue Reading

CrossFit D.E.C.K – CrossFit Warm-up (No Measure) Then 3x 10x jumping squats 10x banded lat pull downs 10x lunge and reach 27/04/19 (Time) In pairs 100 wallballs 80 chest to bar pull-ups 60 squat cleans 70/45kg 40 strict handstand push-ups 20 cluster ... Continue Reading

CrossFit D.E.C.K – CrossFit Mobility Flow (No Measure) 60-60 Shoulder Rotations 10 Wall Angels 30 sec pec stretch either sides Roll down in to 2x inch worms 3 way wrist press, back/side/forward 30 sec side squat with thoracic twist 1:1 Mountain clim ... Continue Reading

CrossFit D.E.C.K – CrossFit Snatch 2 (No Measure) 3 x Pass Through Snatch Pull Overhead Squat Snatch (12 Minute EMOM ) 3 Minutes @ 70 % 2 x thigh pause power Snatch 2 x Snatch Balance Rest 1 Minute 3 Minutes @ 80 % 1 x knee pause power Snatc ... Continue Reading

CrossFit D.E.C.K – CrossFit Skills warm 2 (No Measure) 3 x 30 sec Hollow hold 30 sec Superman hold 30 sec Shoulder taps Strict Pull up (6 Minute Alternating EMOM ) Strict Pull up Hollow Hold (6 Minute Alternating EMOM) 30 Second Hollow Hold 26/04/20 ... Continue Reading